Hey everyone, bit of info about me:
Age:22
Male
Weight: 72kg this morning
Height: 5'9.5''
BF%: High ish at the mo

Bit of background: Well to cut a long story short this year has been sh!t for training, i started training half-intelligently and understanding the nutrition side of things around sept 07 , after being a cardio rat for about 6 months before that and crash dieting down from 97kg to about 65kg, which sounds good, except i was living on a few bowls of soup a day and doing about3 hours of cardio a day.
By feb this year i was around 70kg at reasonable bodyfat, tob 4 abs etc, then had to have an op on my back at end of feb, which didnt go well so i was laid up for about 10 weeks, and hardly ate anything so when i got back to training and eating i just got fat. lol
As i got back into the swing of things i had to have another op 2 weeks ago, but it went well this time so i'm starting back training on monday, i've been doing a little am cardio this week on the x-trainer to keep me ticking over til i can hit the weights next week.

Diet: Has been crap the last couple of weeks, but been eating plenty to keep energy up and help with recovery etc.
I haven't got a diet sorted yet, i know the basics so i'll wing it monday then i will know what ive got to work with and alter, to save overcomplicating it right from the off, i'm not a competing BBer so why diet like one? lol
I'll post up what i eat on monday for anyone to comment/criticise.

Routine: I've got another 2 weeks off work i think, as i've only got energy for about 5 hours of the day, and the heat in work would kill me the minute i walk in there, so with that in mind, i'll keep the am cardio on an empty stomach , go home for breakfast, then hit the weights.
I use 2 gyms, a crappy leisure centre near my house for cardio, and a spit n sawdust type place for weights, so i wont look like a dick goin to the gym twice each morning 3 hours apart. lol

I'm thinking an upper/lower split will fit the bill for the first month or so, after that i will change it about so i dont get bored more than anything else, 2 days on, 1 day off etc.

I'm still putting it together and will post it up along with pics etc sometime over the weekend for critique.

Goals : Drop some lard for a start and see what i'm left with and decide where to go from there.

Right what i'm thinking is to do as follows

Heavy Upper 5x5
Light Lower 3x15
Rest
Light Upper3x15
Heavy Lower5x5
Rest
etc

Tomorrow will be heavy upper and will go something like

Flat BB Bench Press 5x5
Seated wide grip machine row 5x5

Deadlift 5x3

Seated DB shoulder press 5x5
Close grip pulldown to chest(little V handle thing)5x5

Possibly some higher rep direct arm work to finish off depending on how ****ed i am by that point

Any comments?

Right here we go monday's here so lets do it

I'll post my diet on ths post as i go and keep going back and editing it

0700: 18mg eph, 200mg caff
0715: 45 mins sscv on x-trainer
0830: 75g oats, 150ml lacto free milk , water
1 scoop syntrax matrix protein blend
3 omega 3 caps, 2 cissus drol caps(first day of these today)
0915: 5g BCAA pre-wo
0930:Upper body workout - details to follow
1045:5gBCAA PWO
50g unflavoured whey
50g MP superfine oats
1245:3 whole large eggs(omlette)
2 small slices wholemeal toast
3 omega 3 caps
2 cissus drol caps
1715:100g cooked chicken
250g broccoli, little squirt of reduced sug/salt ketchup
3 omega 3 caps, 2 cissus drol caps
2120:100g mixed nuts, bugger didnt realise i'd eaten them all til the bag was empty. greedy ****. lol

Upper Body Workout

Flat BB Bench; 5x5
5 @ 50kg
5 @ 60kg
5 @ 65kg
5 @ 65kg
5 @ 60kg
Wide grip seated machine row 5x5, all sets at 135lbs

Deadlift 5x3
3 @ 75kg
3 @ 75kg
3 @ 95kg
3 @ 95kg
3 @ 115kg

DB SHoulder press 5x5
17.5kg dumbells all sets

CLose grip pulldown to chest 5x5
5 @ 135lbs
5 @ 120lbs
5 @ 120lbs
5 @ 120lbs
5 @ 120lbs

Tricep pushdown 3x8 100lbs

All in all not too bad a session considering i've had a lay off, all weights down obviously but other than that not too bad, everything was nice and simple, thought about doing some cardio after but was about out of energy.

If anyones got any tips, advice, criticisms etc then all welcome.

Tomorrow will be Light lower body, 3x15

How does this look?
Squats
Leg Press
SLDL
Leg Extension
Either seated calf raises or put toes on bottom edge of leg press and use that

Anything i should add/take out?

Ok here goes for today
woke up 45 mins late so here goes
Took my waist measurement this morning, 31.5"

0730:16mg eph, 200mg caff
0745:45 mins sscv on xtrainer
0900: 75g oats, 150ml lacto free, water
1 scoop syntrax matrix
3 omega 3 caps, 2 cissus drol caps
0945:5g BCAA, taurine
1010:Light Lower Workout, details to follow
1120:5g BCAA
50g Whey
50g Superfine Oats
1315:3 large whole eggs
2 small slices wholemeal toast
3 o3 caps, 2 cissus drol caps
1730:100g cooked chicken, 250g broccoli
3 o3 caps, 2 cissus drol caps
2200:75g peanut butter
3 03 caps


Training: Light Lower, 3x15

Squats, 3x15 , 50kg
Weight well down on what i was doing at the start of the year but i'm sure itll come back

Leg Press, 3x15 , 120kg
Not too bad at all, **** weight but legs were so pumped after i could hardly walk

SLDL, 3x15 60lbs,
Staying Light for a few weeks to get form absolutely perfect so i dont do myself an injury, hams will kill tomorrow as much at this weight as 160lb tho, my hams are my worst body part for DOMS, probably because i've not been doin any work on them for very long.

Leg Extension, 3x15 , 60lbs
Absolute killer after Squats and Leg Press but seemed to recover in between sets pretty quickly

Smith machine calf raises on a step, 3x15, 60kg
Absolute killer, pretty much fell over afterwards because my calves and ankles didnt seem to wanna hold me up, was tempted at goin on the treadmill for a bit after , but then calf raises came along. lol

Got DOMS from yesterday in traps, shoulders and a bit in chest, all good, will be fixed by thursday but legs from today may be another story entirely.

1045:5gBCAA PWO
50g unflavoured whey

Whey is full of BCAA's mate, no need to add any more, save yourself some cash!

How does this look?
Squats
Leg Press
SLDL
Leg Extension

Looks fine, might not need to bother with the extensions, see how much energy you've got left. Swap Leg Press for Lunges every so often and SLDL for Ham Curls to mix things up.

How are you finding Cissul-Drol?

Now with PM's enabled!

i'm just using the BCAA up as i;ve got a bottle left from back when i put far too much faith in them on other's reccomendations. lol
Yeah i think the cdrol is helping, i did the leg session this morning and although i was blowing out of my ass on squats ( frickin hate high rep leg stuff), 10 seconds after finishing squats and even at the end even tho my legs felt like jelly and i could hardly hobble about, i was still full of energy, hence not stopping after SLDL like i thought i would need to.
Still early days tho so could just be the fact i'm back in the gym after a lay off and loving every second. lol

Oh my lord apparently ive got some serious DOMS today. cardio was fun this morning. NOT
Morning weight : 72.9kg, figured i'd always do it on a wednesday because any cheats from the weekend will be out of my system by then , so should be a more acurate reading.

0845: 16mg eph, 200mg caff
0900:Cardio, 10mins bike, 40 mins x trainer
1030:100g oats,200ml lacto free, water ( more oats today as not weight training today so will probably not have carbs with the rest of my meals
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
1415:4 whole large egg omlette
3 o3 caps, 2 cissus drol caps
1815:200g cooked chicken
250g broccoli
3 o3 caps, 2 cissus drol caps
2145:100g peanut butter
3 o3 caps

Legs are officially killing me today, cardio was very hard work, but for some reason i'm finding it very easy to get up in the morning.
0700:16mg eph, 200mg caff
0715:45 mins sscv on x-trainer
0835:75g oats, 150ml lacto free, water
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
0930:5g BCAA
0945:Light upper workout
1115:5g BCAA
50g whey
50g superfine oats
1230:3 large whole eggs
2 small slices wholemeal toast
3 o3 caps, 2 cissus drol caps
1800:Tin tuna,1 tbsp ex-lite mayo
Big pile of lettuce,tomato, little squirt of ex-lite salad cream
3 o3 caps, 2 cissus drol caps
2000:100g Peanut butter, 3 o3 caps


Training:Light upper
Absolutely awful session, felt really weak and could only shift gay little weights, it will come with time tho i suppose.
Note to self: Have more carbs before high rep upper days

Bench Press : 15@40kg
15@45kg
12@45kg

Seated wide grip row: 3x15 @ 90lbs

Deadlift : 10x3 @ 75kg

DB shoulder press: 2x15 @ 12.5kg dumbells, my shoulders seem to hate going over 8 reps

Narrow grip pulldown: 15@90lbs
15@90lbs
15@75lbs

NOT FCUKIN IMPRESSED

DOMS in legs are startin to ease off today, they'll get some blood put thru em in the gym today so its either kill or cure.

0700:24mg eph, 200mg caff
0715: 45 mins sscv on x-trainer
0830:100g oats, 200ml lacto free, water
1 scoop matrix
3 o3 caps, 2 cissus drol caps
Decided to have more carbs at breakfat today after yesterdays crappy gym session, hope it helps
0945:5g BCAA
1015:Heavy lower
1140:5g BCAA
50g whey, 50g oats
1320:tin tuna, 3 small slices wholemeal bread, 1 tbsp ex-lite mayo
3 o3 caps, 2 cissus drol caps
1800:Tin tuna, 1 tbsp ex-lite mayo, big pile of lettuce and tomato, lil squirt of ex-lite salad cream
3 o3 caps, 2 cissus drol caps
2100:50g salted peanuts in the pub. lol
2300:100g peanut butter


Training, heavy lower 5x5:
Squats:5@55
5@65
5@75
5@85
5@85

Leg Press:5@120
5@160
5@180
5@210
5@210

SLDL:5x5 @ 45kg

Leg extension: 5x5@90lbs

Smith calf raises, 15@60kg
15@50kg
15@50kg

15 mins on treadmill, 6.5kph

woke up late, bugger.
on the plus side, working legs yesterday has cleared the doms from the session before

0930:16mgeph,200mg caff
1000:50 mins x-trainer
1130:100g oats, 200ml lacto free, water
1 scoop matrix
3 o3 caps, 2 cissus drol caps
1500:4 whole egg omlette
3 o3 caps, 2 cissus drol caps
1915:Tin tuna, big pile of lettuce, tomato, 4 small new potatoes
3 o3 caps, 2 cissus drol caps
2200:50g cashews
0030:75g peanut butter

another rest day today, but still did am cardio for the hell of it

0930:16mg eph, 200mg caff
1000:50 mins x-trainer
1130:100g oats,200ml lacto free, water
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
1445:1 scoop matrix,25g walnuts, 2 cissus drol
Tonight will be some sort of cheat meal, either pizza with the boys in the pubs watching top gear, or grab a curry on the way home, and maybe some sweets. lol

After last nite's cheat meals(2 of em and they were evil), i woke up late feeling pretty sh!tty, so decided that cardio was definately not to be missed to drop some water.

On a side note, i took my cd last nite about an hour before bed, and then zma just before bed, and had some crazy dreams. lol

0730:16mg eph, 200mg caff
0810:45 mins sscv on x-trainer
0930:100g oats, 200 ml lacto free
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
1030:5g BCAA
1100:heavy upper
1230:50g whey
50g oats
5g BCAA
1430:2 eggs, 2 small wholemeal toast
3 o3 caps, 2 cissus drol caps
1830:tin tuna,1tbsp ex-lite mayo, lettuce, 3 toms, ex-lite salad cream
3 o3 caps, 2 cissus drol caps
2200:70g peanut butter

Training:heavy upper 5x5

Bench press:5@60kg
5@65
5@65
5@65
5@60

Wide grip row:5@135lb
5@150
5@150
5@150
5@135

Deadlift:3@80kg
3@80
3@100
3@100
3@125

DB Shoulder press:5@17.5s
5@20s
5@20s
5@20s
5@17.5s

Closegrip pulldown to chest:5@120lbs
5@135
5@135
5@135
5@120

Tricep pushdown: 3x8@110lbs

not too bad a session, weights going up nicely

No DOMS at all from yesterday's upper session. bonus

Ordered myself a new cardio machine today, Specialized Rockhopper Comp. woop woop.
Nothin quite like hammering up and down mountains for a HIIT workout. lol


0700:16mg eph, 200mg caff
0725:45mins sscv on x-trainer
0900:100g oats,200ml lacto free
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
1200:Train, light lower
1315:50g whey
50g oats
1430:3 eggs, 2 small slices wholemeal toast
3 o3 caps, 2 cissus drol caps
1815:tin tuna, 1tbsp ex-lite mayo, half a lettuce, 4 toms, some salad cream
3 o3 caps, 2 cissus drol
2230:25g walnuts



Training:Light lower
Squats:3x15@55kg

Leg Press:15@120kg
2x15@140kg

SLDL:2x15@70lbs
15@60lbs

Leg extension:3x15 @60lbs

Calf raises:3x15 @50kg

I think i'm going to move weigh in and waist measurement day to friday, as i'm still quite bloated from stodgy cheat meals on sunday , my digestive system isnt what it was, so i'll be having smaller cheats if it leaves me bloated all week.

New bike should be here tomorrow, i'm like a kid on xmas eve today. lol

Also i'm movin thursdays training to today and fridays to tomorrow as i'm gonna be too busy on friday.

0700:16mg eph, 2oomg caff
0715:45mins sscv on xtrainer, 10 mins on treadmill speed 6.5kph incline 5.0
0900:100g oats, 200ml lacto free
1 scoop matrix
3 o3 caps, 2 cissus drol caps
1245:3 egg omlette
3 o3 caps, 2 cissus drol caps
1500:train
1600:50g whey
50g oats
1830:tin tuna, 1tbsp ex-lite mayo, 100g lettuce,4 toms, ex-lite salad cream
3 o3 caps, 2 cissus drol caps
2230:25g walnuts

Training:decided to do heavy upper today because i hated high reps upper last week and if i hate it i wont stick to it.

Bench press:5x5 60kg/65/70/65/60, equals previous 5rm from last time around

Wide grip row : 5x5 135lb/150/150/150/150

DB Shoulder press: 5x5 17.5s/20s/20s/20s/20s

Close grip pulldown: 5x5 120lbs/135/135/135/120

Tricep pushdown: 3x8 110lbs

15 mins on treadmill,started at 6.5kph ended up at 7.1

Flew thru my cardio this morning as i couldnt wait to get back to wait for my bike to be delivered. i'll probably be sat here waiting until this afternoon tho knowing what courier companies are like. lol

0645:16mg eph,200mg caff
0715:45 mins sscv x-trainer, 10 mins treadmill speed 6.5kph, incline 5.0
0900:100g oats, 200ml lacto free
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
1330:4 whole medium egg omlette
3 o3 caps, 2 cissus drol caps
1815:tin tuna, 1 tbsp ex-lite mayo, 100g lettuce, 4 toms, slice of ham, ex-lite salad cream
3 o3 caps , 2 cissus drol caps
2200:25g brazil nuts

I've got some bar work on today so wont be doing any weights today, although if ive got any energy afterwards i might go and throw a random upper session together at the crappy leisure centre.

Morning weight: 71.7kg, down from 72.9 10 days ago
waist : 30.75inches, down from 31.5 10 days ago

0700:16mg eph, 200mg caff
0715:60 mins sscv xtrainer
0900:100g oats, 200ml lacto fre
1 scoop matrix,3 o3 caps, 2 cissus drol caps
1330:tin tuna, 1 tbsp ex-lite mayo, 100g lettuce, 4 toms, ex-lite salad cream
3 o3 caps, 2 cissus drol caps
1600:25g walnuts
1830:Random upper body session
2000:2 eggs, 2 small slices wholemeal toast,
3 o3 caps, 2 cissus drol caps
2300:100g peanut butter

absolutely knackered today but got up and did cardio, got bar work again today so a bit rushed so no weights.

0745:16mg eph, 200mg caff
0800:45 mins sscv x trainer
0945;100g oats, 200ml lacto free
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
1330:chicken sandwich, wholemeal bread
about 8 cups of tea/ coffee with sugar. lol
1830:140g chicken, 75 g lettuce, 3 toms, ex-lite salad cream,150g reduced fat coleslaw
1.5 large sausage rolls
3 o3 caps, 2 cissus drol caps

Had bit of a crappy days eating yesterday, as i had a bottle of coors light when i was out tonight, and about 150g peanut butter when i got in so did bit of extra cardio this mornin

0745:24mg eph,200mg caff
0815:35 mins xtrainer,25 mins bike, 10 mins treadmill
1015:100g oats,200ml lacto free
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
i will have my usual planned cheat tonight i should think but nothing as abysmal as last weeks because i felt bloated all this week
1500:16mg eph, 200mg caff
2 cissus drol caps
5g BCAA
2030:CHEAT MEAL ALERT. lol
Chicken tikka dansak(done madras hot), rice and a naan
might have dessert at some point too. lol

Well, back to work tomorrow starting at half 5 so no more am cardio this week so it will have to be done after weights in the afternoon.

0700:24mg eph,200mg caff
0725:25mins xtrainer, 25mins bike
0910:100g oats,200ml lacto free
1 scoop matrix, 3 o3 caps, 2 cissus drol caps
1230:3 large eggs, 2 small slices of wholemeal toast
3 o3 caps , 2 cissus drol caps
1315:16mg eph,200mg caff
1400:training, complete waste of time, worst session i ever had, not even gonna bother writing it up, just gonna forget it ever happened
1600:1 scoop whey, 1 scoop matrix, 1 weetabix, 1 slice wholemeal toast
about 1800:tin tuna, 1 tbsp ex-lite mayo, lettuce, 3 toms, 150g coleslaw maybe
3 o3 caps, 2 cissus drol caps
2100:100g Peanut butter